Sample Class: Core Conditioning Camp

Class Take-Out

Add a stability challenge to your boot camp.

Boot camps are everywhere, and there’s something for everyone. If your students are looking for the challenge of a boot camp with additional focus on stability training, try Core Conditioning Camp. This class includes powerful calorie-burning cardio moves and unique strength training exercises, with an emphasis on balance training to challenge the core.

Keep the following principles in mind when leading Core Conditioning Camp:

Plan for smooth transitions so that one exercise flows into the next. For example, flow from a squat-thrust exercise to a set of push-ups.

Sequence the class as intervals, alternating cardio and strength. Use strength exercises as active recovery.

Choose moves that use multiple muscle groups and that require core stabilization.

Add instability by balancing on one leg, by utilizing unsupported forward hip flexion or by adding unilateral movements with weight.

Offer options for all levels by adjusting the number of repetitions, by changing lever length or by adding contact points.

Use the warm-up to preview some of the movements and to introduce neutral posture and core stabilization. Incorporate large muscle groups to increase body temperature and heart rate. Complete 8 reps of each of the following exercises, and then cycle through the sequence 3 more times (for a total of 32 reps per exercise).

Squat, single tempo; reach arms up when standing.

Squat-thrust with hands on end of bench.

Push-up: right (R) hand on bench and left (L) hand on floor (knees down).

Push-up: L hand on bench and R hand on floor (knees down).

Plank with both hands on bench: step one leg forward to low lunge; alternate sides.

Body Weight Exercises (20 minutes)

Using a step bench in the vertical position, perform 8–12 reps of the following moves.

ROUND ONE

Squat-thrust. Squat down, bring hands to bench, hop back to plank, straddle bench with hands (R, L). Bring hands back to top of bench, hop forward and stand.

Give participants a much-deserved break from the workout’s intensity by teaching a silent standing stretch. Lead them through a series of flexibility exercises, having them focus on their breath. Stretch all major muscle groups used in the workout for 30 seconds each.

About the Author

I am owner of Flow Fitness Training and provide continuing education for fitness instructors, specializing in sculpting, stability training, functional fitness, and step. I have been teaching fitnes...